Old Fashion Slobberknocker

Preamble:

The Q was open as of Monday afternoon, so YHC grabbed in anticipation of having an out of town FNG joining. The pre-blast mentioned that there would be no bells and whistles, rather just a good ole fashion slobberknocker that would guarantee the PAX would get their 100 merkins in for the 100 merkin challenge. That we did… and then some.  With 1 FNG in attendance, YHC gave a longer than usual disclaimer which included the meaning of F3. 5:30am hit and we set off into the gloom.

Warm-O-Rama:

Head to the Dam for a normal routine of SSH, Windmill, Weedpickers and Arm Circles.

The Thang:

Head over to the Boat Launch for the first bit of fun.

Burpee Apocalypse.

10 burpees
9 burpees
all the way down…

YHC offered a Get Out of Jail Free Card to skip a round for every Core Principle of F3 the PAX guessed in order. So we did 10 burpees, the PAX would say something like “Free of Charge” and then we would skip 9, going straight to 8. With the FNG in tow, it was good to see that we nailed all 5 Core Principles in the correct order.

Next up was a merkin mile. Grab a partner and stay with him the whole time. 10 reps of alternating merkins at each cross street (5 of those), there and back, for a total of 100 reps.

Back at the bottom, we did some Mary for the Six, then headed across the street for Balls to the Wall.  45 seconds was the goal, 60 for an extra bonus.

Head towards the big ass hill for 1 climb, front or backwards.  At the top by the Dam, partner back up and grab a coupon. Partner A would be doing reps of 15 Colt 45’s (curls, overhead, row) while Partner B lunges across the Dam (10 Alpha count). When Partner B finishes the lunges, he planks letting his partner know when to rifle carry the coupon to catch up. Then alternate. We did this all the way across the Dam until time was just about up. From there we headed back to the flag for 1 minute of Mary.

COT:

Praise for our FNG Ant Bait aka Steven Hudak from Charlotte. He and I have recently partnered up for a business opportunity in Charlotte and he was down here visiting our Atlanta team. He has been in Pest Control for 15 years, hence the name Ant Bait that was thrown out by our infamously named, leg hair removal lotion, Nair. I’m guessing Ant Bait can find a few workouts close to where he lives in the Mother Ship.

Prayers were spoken for friends and family. Cold Towels were brought by Townie. Coffee was supposed to be in attendance but we will blame our good buddy, Caroline for fartsacking and leaving us empty handed.

F3 gives us this amazing opportunity to workout and gain fellowship with our brothers. It is such a great way to start the day. Always an honor to lead.

-Cookie